What You Can Do About Aching Feet

You know you're reached a certain stage in life when the most commented-upon post among your Facebook friends is about remedies for plantar fasciitis. Yes, this is a true story. One friend complained that he would be less annoyed if this problem had a better name, such as Runner's Heel or Michael Jordan Syndrome. The commentaries included recommendations for anti-inflammatories and specific brands of sneakers. As someone who has suffered from this pain in the foot on a number of occasions, I read it all avidly.

Plantar fasciitis is the most common cause of pain on the bottom of the heel; it affects more than two million people a year.  It's basically an inflammation of the plantar fascia, the flat ligament that runs along the bottom of your feet. This ligament stretches every time you take a step and it's also your foot's shock absorber. When you're young, this ligament generally bounces back after taking a pounding but as you get older, your feet — like other parts of your body — just don't recover that quickly from stresses and strains.

With plantar fasciitis, the plan is usually dull and intermittent at first but it can become sharper and more frequent as time goes on. Early morning is often the worst time for many people, especially those first few steps out of bed. But it can also be painful at the end of the day after hours or use and abuse.

As my friends suggested, anti-inflammatories help, as does a new pair of sneakers with fresh soles (your old ones may have lost their shock-absorbing ability).  Taping your arch, using arch supports or wearing night splints are also helpful.

A recent study in the Journal of Bone and Joint Surgery says that patients with severe plantar fasciitis do better with specific stretching exercises rather than shockwave therapy, a common treatment.  The American Academy of Orthopedic Surgeons says the stretch should be performed while you are seated. Here are the organization's instructions:

Cross your affected foot over the knee of your other leg. Grasp the toes of your painful foot and bring your ankle up and your toes up. Place your thumb along the plantar fascia and rub it to stretch it. The fascia should feel like a tight band along the bottom of your foot when stretched. Hold the stretch for 10 seconds. Repeat it 10-20 times for each foot.